1900 calorie high protein vegan meal plan
In just a few clicks, generate your own 1900 calorie high protein vegan meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1925cal, 173g protein, 136g net carbs, 58g fat, 39g fiber per day) cannot be customized.
Day 1
1950cal, 169g protein, 141g net carbs, 64g fat, 35g fiber
4 scoop (436cal, 97p, 4c, 2f)
Day 2
1925cal, 177g protein, 125g net carbs, 65g fat, 33g fiber
1 sausage(s) (268cal, 28p, 11c, 12f)
2/3 serving(s) (191cal, 6p, 39c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
1925cal, 174g protein, 154g net carbs, 53g fat, 33g fiber
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 serving(s) (110cal, 3p, 22c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2/3 serving(s) (191cal, 6p, 39c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
1925cal, 171g protein, 124g net carbs, 63g fat, 41g fiber
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 serving(s) (110cal, 3p, 22c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1 serving(s) (98cal, 4p, 7c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
1900cal, 167g protein, 170g net carbs, 44g fat, 43g fiber
1 serving(s) (442cal, 23p, 66c, 7f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 patty (254cal, 20p, 22c, 6f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
1900cal, 172g protein, 135g net carbs, 54g fat, 46g fiber
1 serving(s) (280cal, 12p, 21c, 12f)
1 serving(s) (442cal, 23p, 66c, 7f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (332cal, 25p, 15c, 15f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
1900cal, 179g protein, 107g net carbs, 65g fat, 42g fiber
1 serving(s) (280cal, 12p, 21c, 12f)
1 serving(s) (453cal, 35p, 36c, 18f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (332cal, 25p, 15c, 15f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (53 items)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/6 pouch (~5.6 oz) (184g)
Fats and Oils
Oil
2 1/4 oz (69mL)
Salad dressing
6 3/4 tbsp (101mL)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Soy sauce
2 oz (50mL)
Peanut butter
2 tbsp (32g)
Firm tofu
1/2 package (16 oz) (227g)
Chickpeas, canned
1 can (448g)
Vegetarian burger crumbles
1/2 lbs (227g)
Beverages
Water
1 3/4 gallon (6874mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Almond milk, unsweetened
4 tbsp (60mL)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
1/2 fl oz (15mL)
Blackberries
1 cup (144g)
Pears
3 medium (534g)
Nectarine
2 medium (2-1/2" dia) (284g)
Raspberries
4 cup (492g)
Lime juice
2 tsp (10mL)
Vegetables and Vegetable Products
Tomatoes
5 1/2 medium whole (2-3/5" dia) (661g)
Ketchup
1/3 cup (92g)
Carrots
3 1/2 medium (207g)
Romaine lettuce
1/2 hearts (250g)
Frozen broccoli
1/2 package (142g)
Garlic
2 1/3 clove(s) (7g)
Fresh cilantro
2 tbsp, chopped (6g)
Onion
2/3 large (100g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Mixed nuts
6 tbsp (50g)
Other
Meatless chik'n tenders
7 pieces (179g)
Vegan sausage
2 sausage (200g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Nutritional yeast
1/4 oz (7g)
Sub roll(s)
2 roll(s) (170g)
Soy milk, unsweetened
5 cup (1200mL)
Vegan chik'n nuggets
6 2/3 nuggets (143g)
Veggie burger patty
2 patty (142g)
Roasted chickpeas
3/4 cup (85g)
Mixed greens
6 2/3 cup (200g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 cup (130g)
Snacks
Pretzels, hard, salted
2 oz (57g)
Cereal Grains and Pasta
Quinoa, uncooked
1/3 cup (57g)
Uncooked dry pasta
6 oz (171g)
Seitan
4 oz (113g)
Spices and Herbs
Salt
1/4 dash (0g)
Basil, dried
1 tsp, ground (1g)
Ground cumin
1/4 tbsp (2g)
Turmeric, ground
4 dash (2g)
Crushed red pepper
1/3 tsp (1g)
Black pepper
1/2 dash, ground (0g)
Ground coriander
2 dash (0g)
Garlic powder
4 dash (2g)
Baked Products
Bread crumbs
2 3/4 tbsp (18g)
dinner prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Flavored rice mix
285 cals, 8p, 58c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 3 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
2. Blackberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
lunch prep - 1 days
1. Crispy chik'n tenders
400 cals, 28p, 36c, 16f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Flavored rice mix
190 cals, 6p, 39c, 1f (per meal)
2/3 pouch (~5.6 oz) (105g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
snack prep - 2 days
1. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Chik'n nuggets
370 cals, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
breakfast prep - 2 days
dinner prep - 1 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
lunch prep - 2 days
1. Tofu alfredo pasta with broccoli
440 cals, 23p, 66c, 7f (per meal)
6 oz (171g)
1/2 package (16 oz) (227g)
1/2 package (142g)
1 clove(s) (3g)
1/4 dash (0g)
4 tbsp (60mL)
1 tsp, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
snack prep - 3 days
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Chickpea scramble
280 cals, 12p, 21c, 12f (per meal)
2 tsp (3g)
2/3 cup (20g)
4 dash (1g)
4 dash (2g)
1 tbsp (15mL)
1 can (448g)
1
Heat oil in a skillet over medium heat. Add chickpeas and mash using the back of a fork. Add turmeric, cumin, and a pinch of salt/pepper, and cook for about 4 minutes, stirring occasionally.
2
Add in a splash of water, the nutritional yeast and the greens and cook until the greens have wilted, 1-2 minutes. Serve!
dinner prep - 2 days
1. Carrot & grounds stir fry
330 cals, 25p, 15c, 15f (per meal)
2 tbsp, chopped (6g)
4 tsp (20mL)
2 tsp (10mL)
1/3 tsp (1g)
4 tsp (20mL)
2 tbsp (30mL)
2/3 large (100g)
1 1/3 clove(s) (4g)
1/2 lbs (227g)
2 2/3 large (192g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Breaded seitan nuggets
455 cals, 35p, 36c, 18f (per meal)
2 tbsp (34g)
4 oz (113g)
2 2/3 tbsp (18g)
1 tbsp (15mL)
1 tbsp (15mL)
1/2 dash, ground (0g)
2 dash (1g)
2 dash (0g)
4 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.
2
Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.
3
Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.
4
Serve with ketchup.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.